In addition to fresh produce, you can get your antioxidant fix from frozen produce, which can sometimes have as much, if not more, antioxidants than the fresh stuff, according to two independent studies!

They have been shown to reduce markers of systemic inflammation in obese children, with regular consumption shown to lower death rates in inflammatory-related conditions such as coronary heart disease and diabetes.

Beans and legumes are great sources of plant-based protein and are low glycemic and high fiber to boot.

For example, one cup of black beans will give you 15 grams of both protein and fiber.

In addition to several important nutrients like magnesium, one cup of black beans also contains 64% of your recommended daily value of folate, something shown to reduce inflammatory markers.

One to two portions of beans or lentils are recommended per day.

Healthy Fats

Not only do they boost satiety (the feeling of fullness) but healthy fats are rich in monounsaturated and omega 3 fatty acids which provide antioxidants like vitamin E and selenium.

Omega 3s are also potent anti-inflammatories. When we don’t get enough omega 3s to balance out our omega 6 intake, then it has been shown to lead to inflammation.

Don’t worry about getting enough omega 6s as the standard American diet is loaded with them!

Fish & Seafood

Fish, particularly fatty fish like salmon, tuna, sardines, mackerel, and trout, is an incredibly healthy food that is loaded with omega 3s and other vital nutrients, including iron, vitamin D, iodine and B12.

If you’re not eating fish 2 to 6 times a week, try a fish oil supplement daily.

Whole Soy Foods

Researchers examined the diets of over 1,000 Chinese women who were part of the 2012 Shanghai Women’s Health Study. They found that, the more soy products the women consumed, the less markers of inflammation they displayed.

Try 1 to 2 portions of tofu, tempeh, edamame, soy nuts and soy milk per day. Make sure to always choose organic soy products to ensure they are not genetically modified and steer clear of processed soy foods.

Cooked Asian Mushrooms

Mushrooms like shiitake, maitake and oyster mushrooms are known to enhance immune function, protect against cancer and fight inflammation.

Always cook these mushrooms before eating. Cooking makes them easier to digest, releases their nutrients including protein and B vitamins, and kills any toxins that may be on the fungus.

On the anti-inflammatory eating plan, you can enjoy unlimited quantities of these mushrooms. Add them to soups, stir-fries and salads…and anything else that takes your fancy.

Animal-Based Proteins

According to Dr Michael Gregor, a single meal of meat, dairy, and eggs causes inflammation within the body just hours after eating it.

After 5 or 6 hours, this calms down, but then it’s time for our next meal, again loaded with animal proteins, causing an inflammatory response all over again.

This is why the anti-inflammatory diet contains so little animal protein (a maximum of two servings a week).

When you do add meat, dairy or eggs to your meals, make sure it comes from animals that are free-range, organic and grass-fed.

Herbs & Spices

Herbs and spices aren’t just for flavoring your food – they possess anti-inflammatory and antioxidant properties which can help fight many illnesses.

Season your food liberally with all sorts of fresh and dried herbs and spices including:

Oregano – which has more antioxidants than most fruit. A half teaspoon daily has been shown to stop inflammatory activity.

Garlic – antibiotic, antifungal, and antibacterial properties. Also contains a compound that has proven anti-inflammatory benefits.

Cinnamon –anti-inflammatory, antioxidant, antibacterial and anti-fungal properties as well as the ability to suppress the appetite.

Tea

This healthy eating plan recommends two to four cups a day of white, green or oolong tea. Not only are these warm drinks comforting and filling, but they each have unique healing properties.

Oolong tea is loaded with antioxidants and has been found to lower cholesterol levels and prevent heart disease and inflammatory conditions.

White tea is an unfermented tea that one study found had the most potent anti-cancer properties when compared with other teas.

Green tea boasts some incredible health benefits, which you can read about here. It also has proven anti-inflammatory qualities. Opt for Matcha green tea, a Japanese blend, which has 17 times the antioxidant content of wild blueberries.

Now that you know you’re not going to starve on the anti-inflammatory diet, or be stuck chewing on food that tastes like cardboard, let’s get right to the six different meal plans I’ve compiled for you.

Anti-Inflammatory Meal Plans

Day 1 Meal Plan

Breakfast: Tea of choice, oatmeal made with soy milk and topped with blueberries, ground flaxseeds, half a banana and a sprinkling of cinnamon

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About Me

I maintain the academic record of all students and plans and implements the registration process for classes, I also works with other administrators to coordinate times and locations for class meetings and resolve scheduling conflicts.